Pre:
http://www.mobilitywod.com/2012/03/open-wod-12-2-movement-prep-and-mechanics.html
Burgener Warm-Up 35lbs
30 SDHP
30 Super-man Hollow Rocks
30 Hollow Rocks
WOD 1:
10 min. AMRAP...
30 Snatch @105lbs then
30 Snatch @135lbs then (jk thats it)
WOD 2:
For Time...
7 Ovhd. Squats @105lbs
100m Run (3x33m shuffle)
12 Handstand Push-Up
100m Run
7 Squat Cleans @105lbs
100m Run
7 Squat Cleans @105lbs
100m Run
12 Handstand Push-Ups
100m Run
7 Ovhd Squats @105lbs
Post:
Heel Chord Mash
Hamstring Roll
Ice Pack to Back
Matt B:
WOD 1. 31 Reps.... 1 for 3 on the 135lbs (1st attempt at 135 snatch)
WOD 2. 12:17
BTW Snatches in this workout are ground to overhead, squat snatch is not required.
These are advanced wods, please modify to your physical and psychological limitations.
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